In this episode, we dive deep into Zone 2 training, often hailed as the 'miracle training intensity' by health and fitness influencers. We explore the five-zone model in endurance sports, explain what Zone 2 is, and discuss its physiological impacts, such as high fat burning and low lactate levels. We examine the theories around mitochondria development and fat-burning efficiency and why Zone 2 training is considered foundational. This comprehensive breakdown helps demystify Zone 2, explaining its importance, applicability, and common misconceptions. By the end, you'll understand how easy to moderate training can enhance your overall fitness and performance.
Don't forget to check out my book 'Win the Inside Game' for more on training, performance, and mental resilience: https://amzn.to/4kjFKH1
For a FREE e-course on the science of training, including Zone 2, VO2max, Lactate Threshold, and more: https://thegrowtheq.kit.com/6e02d7303f
00:00 Introduction to Zone 2 Training
00:33 Defining Zone 2
01:30 Physiological Insights
03:11 The Nebulous Nature of Training Zones
04:34 Why Zone 2 is Considered Magical
06:09 Mitochondria and Training Adaptations
08:27 The Role of Different Intensities
12:10 Practical Training Advice
14:09 The Importance of Easy Running
21:23 Final Thoughts on Zone 2